Back pain during pregnancy can feel overwhelming, especially when you're already managing many other symptoms, such as morning sickness, exhaustion and swollen feet. If you're experiencing pregnancy-related back pain, you're not alone—studies show that 50% to 80%1PubMed Central of pregnant women face this challenge, particularly during the second and third trimesters.
As a team of experienced chiropractors, we understand the challenges and discomfort that back pain can bring to your daily life. While it’s a normal part of pregnancy, it doesn't mean you have to simply endure it—there are many effective ways to manage and reduce your discomfort.
Keep reading to discover safe, effective solutions to alleviate your pain and improve your well-being during this special time.
Common Types of Back Pain During Pregnancy
Pregnancy back pain usually comes in two types: low back pain and pelvic pain.
- Low back pain happens in your lower back, above your waist, and can spread to your legs.
- Pelvic pain is more common during pregnancy. It feels deeper and lower in your back, and can affect one or both sides of your bottom. This pelvic pain is about four times more common than lower back pain when you're pregnant.
What Causes Pregnancy Back Pain?
During pregnancy, your body goes through many changes that can cause back pain:
Hormonal Changes
During pregnancy, your body releases a hormone called relaxin, which helps prepare for childbirth by loosening ligaments and joints in your pelvis. While essential for delivery, this can also affect the ligaments supporting your back, potentially leading to instability and discomfort.
Physical Changes
- Centre of Gravity Shift: As your bump grows, your body leans forward. To compensate, you might lean back, straining your back muscles.
- Weight Gain: Your spine works harder to support both your growing baby and the additional pregnancy weight.
- Changes in Posture: As your body changes during pregnancy, you may stand or sit differently. These new positions can put extra strain on your back.
Additional Factors
- Stress: Pregnancy can be an emotionally challenging time, and stress often manifests as muscle tension in your back.
- Daily Activities: Everyday tasks like sitting for a long time or picking things up can become harder during pregnancy. These activities might hurt your back more easily than before.
Managing Your Back Pain
Improve Your Posture
- Stand straight with your chest high and shoulders back and relaxed
- When sitting, use a chair that supports your lower back—if needed, use a small pillow for additional lower back support
- Take frequent breaks from prolonged standing or sitting
Sleep Support
- Sleep on your side with one or both knees bent
- Use supportive pillows between your knees, under your belly, or behind your back
- Avoid sleeping on your back, especially in later pregnancy
Physical Activity
- Maintain regular, gentle exercise to strengthen your back muscles
- Focus on pregnancy-safe activities approved by your healthcare provider
- Consider pregnancy-specific exercises that target back support
Pain Relief
- Apply hot or cold packs for up to 20 minutes at a time
- Practice stress management techniques to reduce muscle tension
- Use pregnancy support clothing if necessary
When to Seek Professional Help
Although back pain is common during pregnancy, you should seek immediate medical attention if you experience the following symptoms:
- Severe or sudden back pain
- Pain that follows a rhythmic pattern
- Numbness or weakness in your legs
- Changes in bladder or bowel function
- Pain accompanied by fever or other concerning symptoms
How We Can Help
At Rasura Chiropractic Centres, our experienced chiropractors understand the unique challenges of pregnancy and provide gentle, effective treatments to help you stay comfortable throughout your pregnancy journey.
Located on the Sunshine Coast, with clinics in Alexandra Headland and Coolum Beach, we've been helping pregnant women manage their back pain safely and effectively for many years. Our approach combines professional expertise with genuine care for your wellbeing, ensuring you receive the support you need during this special time.
To learn more about how we can help you manage your pregnancy back pain, or to book an appointment with one of our experienced chiropractors, please contact our friendly receptionists.
Remember, while back pain in pregnancy is common, it doesn't have to define your experience. With the right habits, exercise and support, you can manage your symptoms effectively and focus on the joy of your pregnancy journey.
